Mediation For The Masses

Meditation: Health And Science

Top Insights From 2015 Chicago National Depression Conference

Depression is commonly widespread in different places around the globe. If you look closely into the recent news coverage by various media outlets and newspapers, you will discover that the global suicide rate has risen over the past few years. One of the top reasons for this occurrence is the increasing number of individuals who suffer from depression. If you know someone who is suffering or going through a hard time, I highly recommend that you understand some insights from the 2015 Chicago national depression conference.




Before anything else, you have to be completely aware that you have the power to help someone who is going through depression. Take note that your words and actions matter, which is why you have to be careful in what you do or say when it comes to dealing with a depressed individual:


Stop Blaming The Victim


Never make the mistake of blaming the other person for his unhappiness. Always put in mind that no one wants to feel depression. What is happening in that person’s life is the primary cause of his current condition and not the way he thinks.


Be Supportive No Matter What Happens


Take note that now is the time that you have to be supportive and more caring for someone who is depressed. Even if it becomes challenging to deal with him, be sure to continue showing him that he matters in your life.


Always Be Available


Another thing or info that you must never forget is the significance of letting a person with depression know that he is loved and accepted. At the same time, show him that he can rely on you in times of needs. Whenever he asks for help, be sure to be there immediately.




As already mentioned above, you have a role to play in helping someone who is depressed. Make an effort to do what you have to do.



The Focus Of The 2015 Los Angeles Open Heart Meditation Workshops

People were amazed to get the chance to experience an excellent event in the 2015 Los Angeles Open Heart Meditation Workshops. It is where they get to understand a lot about the health benefits of meditation, especially for the overall development. The workshop focuses on several different practices that utilize mindfulness meditation that runs throughout physical sensations.


Loving-kindness and open-heart meditation help develop empathy, vulnerability, sensitivity, and awareness. It also creates a humanizing effect that potentially gives ways to proper communication, a better relationship, and more prominent self-respect. The more there’s a training of mindfulness, the more individuals can get a chance to show their authentic sides to others.

Open Heart Guided Meditation

  • Deep breathing is one of the essential processes of open-heart meditation. It is where the air must get inhaled in the nose and passes through the mouth. Three consecutive deep breathing is genuinely enough. As long as it creates a levitating feeling, then the physical attributes will cooperate.
  • Softening the heart toward others is basic. People don’t entirely need to please others excessively. It’s quiet enough that they can be aware of what would make other people happy. From there, they can always keep coming back to their aspirations of enjoying happiness by doing something good for the benefit of other individuals.


  • Bringing an image in mind of a person whom someone truly admires is one of the potential ways to practice meditation. It is where people can boost self-confidence by just thinking about the good traits or attributes of that particular someone.
  • Thinking about a particular person that most individuals can’t get along with is also a great way to internalize things holistically. But note, the thoughts of that person shouldn’t have to be negative. The process should preferably put one’s self in that person’s shoe to elicit empathy.

There’s no right or wrong process of meditation. It only takes practice to calm the mind and reflect on things around.

Your Guide In The Pursuit of Happiness

What is the first thing or thought that comes into your mind when you hear the word “happiness”? For some people, happiness is equated to having everything that they want in life. However, for others, it is achieving their full potential or reaching their dreams. There are also those who think of being happy as a state of mind where they are free from the burden of expectations from their family or the demons within themselves. According to Kirstin Naumann, LMHC, “My patients would agree that the key to happiness is finding safe, intimate relationships within themselves and with others. If they quiet the voices of self-condemnation and shame and instead practice empathy, kindness, and compassion, their hearts open up to happiness and joy.”

Clearly, each person has a different view when it comes to happiness.



In this article, allow us to make an effort to discuss the different strategies available to men when it comes to the pursuit of happiness. Our primary goal is to let everyone know that joy is within one’s grasp. The notion that it is difficult to accomplish is not true, because the reality is that as long as you know how to put your heart into it, everything is going to be okay and you can make it happen.

Below is the list of guidelines to follow as you search for what makes you happy and glee:

Never Let Emotions Get The Hold Of You

There are times when it would be easy on your part to get mad or angry with someone. The reality is that not every person is going to make you smile and feel happy. There are those who make it appear that it is their primary goal to piss you off. The smart thing to do is never to allow them to get the hold of you. Remember that you can never control the way others act or speak. Fortunately, there is something that you can do with the way you react. Be smart enough to ignore those who will only cause you stress.


Find Your Own Happiness Project

Find out what genuinely makes your heart jump for joy. Dedicate yourself into setting up goals that can make you feel happy as well as light up the lives of everyone around you. Start a happiness project based on the said objectives. There will be a lot of challenges along the way, but you can make them happen. The best part about having this kind of project is that it will give you a sense of purpose. You will become more inspired to wake up every day and do the things that are necessary for completing the project.

Barton Goldsmith, LMFT, advises us to listen to our hearts. He wrote in his article, “You are the only one who knows what fills you up. Your family and friends may think you’d be great at something that really doesn’t float your boat. It can be complicated following your bliss. Just be smart, and keep your day job for the time being.”

Stop Living A Sedentary Lifestyle

Prioritize your health at all times. Remember that being lazy and stubborn will get you to nowhere. Whenever you have nothing else to do, be sure to commit to going to the gym for some exercise activities. Being physically active will not only prevent you from getting sick. At the same time, it can also improve your mood. If this continues to happen, you are bound to experience genuine happiness that can have a positive ripple effect on every individual in your life. Stop making excuses so that you can get what you deserve. Another option available is meditation, which does not require long hours to be completed.

Be Appreciative of Every Single Thing

Practice the art of gratitude or being thankful for your daily life. Take time to appreciate what you have in your life. Remember that nothing and no one in this world happens by accident. Every person that you have carries a purpose. Every encounter that you experience has its reason. What is essential at this point is your appreciation for these things. Being grateful can bring a positive change in your life. It will allow you to see a better version of the world until you no longer need to convince yourself to be truly happy. It will come naturally.

Melanie Greenberg, PsyD, also believes in this. She says, “Research shows that writing daily or weekly gratitude diaries or writing letters of appreciation can improve your mood and health.”

Connect With The Right Individuals

As already mentioned above, some people only cause stress and anxiety in your life. These individuals are called stressors, as they will just bring you down. The best or ideal way to deal with this situation is to get rid of them. Do not be afraid to cut ties with these persons, as they will only continue to bring in negativity. Instead, find a way to connect with the right persons. Use every opportunity to hang out with like-minded individuals who share the same passion as you do. These are the people who will show you that being in a state of happiness is not difficult to achieve.



Being happy is a constant decision that you need to make every day as long as you are alive. Every situation presents you with a new opportunity to live a life that is full of happiness, gratitude, and hope. Be a light of hope to everyone around you. Find it in your heart to spread happiness around, especially those who have been deprived of this feeling for a long time. Do not be afraid to open your life to those who deserve to feel joy. You are going to succeed in this journey as long as you believe in yourself.

Why Patience Is Essential In Successful Meditation

Many who attempted meditation end in giving up feeling frustrated.  Some may even question its effectiveness.  Well, I was one of them.  I even used to doubt if those who claimed to have reached the state of enlightenment through meditation have indeed reached that point.  I can’t even get myself to concentrate for a minute.




What Is Enlightenment?

Life has been full of pain and suffering.  Is there someone you know who had lived or is still living but never experienced getting hurt?  No person could avoid such, and no matter how unwillingly we are, we will at one point in this life cause others pain, too.

Isolating or separating yourself from others can’t make you free from suffering either.   In fact, the more you detach yourself, the more painful it would be for you.  Even people around you will be hurt by the fact that you are trying to avoid them.

“However, explains Maury Joseph, PsyD, “when we start asking ourselves, others (e.g., our therapists), and life to somehow grant us the power to not suffer the realities of human life that we all face, we are in pursuit of an impossible and potentially self-destructive goal.”

The answer then is not becoming pain-free, but being able to accept that pain and suffering as part of our lives.


Pain Comes For A Reason

Look around you, and see that all are suffering just like you.  The only difference is that they still manage to smile despite the pain they carry in their hearts every day.  We feel hurt because of our attachment to someone or something.  That pain causes us to feel lost and afraid and yet expect so much for the future.  In recognizing the pain and trials, we become hopeful, and that hope empowers us to keep going.


Leave The Past Behind, And Mind What’s In Front Of You Today

Our relationship should not be based on fears that we might lose them someday and be alone.  We should not see the future as like that in fairytales.  Sometimes, we are too focused on the wrong timeline that we forgot to see what’s in for us today.  And that’s when we miss our opportunity to be happy.

John Grohol, PsyD, wrote in his article, “Things don’t disappear on their own. You need to make the commitment to “let it go.” If you don’t make this conscious choice up-front, you could end up self-sabotaging any effort to move on from this past hurt.”




The reality is that life is simple and should be lived simply.  Life is not your past and not your fantasy.   It is here now in front of you.   Whoever is in it, look, appreciate and live with it, and be happy.


That is enlightenment at its glory.  Being able to accept and see things without much expectation of the future.  Looking at life with the right intention, not harming, not manipulating, but enjoying each moment, doing what you need to do, saying what is in your heart.  Then, you’ll have no regrets, and you’ll have your inner peace.


Sometimes, things become complicated because of our tendency to imagine the future.  We become so hard on ourselves (and other people around us) because we think “this is how it should be.”  That thinking can turn you into a robot with no feelings, only looking at what’s ahead, getting to that goal without care.


You can still be the best that you can.   You can achieve anything with integrity through the talent given to you.  Learning to do things the right way, paying attention to details, being present at the moment take away the need to struggle and run over someone (either intentionally or unintentionally).


Silence Is Not The Key

I sat there for five, 10, 30 minutes, in silence, but I can’t seem to achieve a moment of deep concentration.  My mind was everywhere, and my body was eager to make a move.  I was never successful in my first, second, nth tries.  It took me years, but I never gave up.


I read books, practice being present, appreciate everything around me (even the noise).  I sat in the same corner every day for just 5 minutes.  In the office, right in my chair whenever something bothers me, I just close my eyes.  Success in meditation is not about the silence around me, but to silence the one within me is the secret.  Peace can be achieved with the patience to wait for it to happen.




Patience can bring you in the present moment, and mindful of all those around you turns you into someone who talks with politeness, stand with dignity, walk with confidence, and think with a clear mind taking into consideration others’ emotions.


Meditation is not about hurrying things, but being patient, until the time comes.  It’s a habit you will develop over (the right) time, not at the time you wanted to. “Try to avoid “forcing” yourself to be present or mindful,” says Laura Schenck, LPC. “There is nothing aggressive about meditation. When we push ourselves too hard or force something to “happen” it usually does not happen. Simply breathe, relax, and allow your efforts to be open, relaxed, and steady, she continues.

Because meditation is not magic, but a practice that cultivates patience and discipline through your mind that your body will follow.



Healing After A Loss: Meditation For Your Grief



“When we lose a loved one, the pain we experience can feel unbearable. Understandably, grief is complicated and we sometimes wonder if the pain will ever end.” – Jodi Clarke, LPC.

Grief can be caused by losing someone we love or something precious to us. It can bring us into deep despair which can be challenging to overcome. Grief is defined as a form of the following:


  • Sadness
  • Depression
  • Regret
  • Anger
  • Fear


These forms of grief can confine us eternally, and each of us has a different approach in dealing with them. There’s no manual to follow to get out of it. All of us have experienced grief in different ways, and people grieve about various things. The executive director of the Grief Recovery Institute, Russell Friedman, said that grief isn’t confined to a loss of a loved one; a change in behavior can cause it. Keren Humphrey, the author of the book Counseling Strategies for Loss and Grief, and a retired counseling professor described grief as a loss of something meaningful.


Whenever you realize that you are grieving, it is fundamentally necessary to think if you have done enough to overcome it completely. Some cultures have suggested that there is a length of time for someone to spend in the grieving process. However, for some, they can move on by being busy, going on about their day to day lives and eventually, their grieving emotions begin to fade.



Approaches To Resolving Grief

One way of overcoming grief is the realization that our loved one will not want us to be suffering. Instead, they’d like us to recall the good memories with them and move on with our lives.


Not knowing how to arrive at a resolve or conclusion can prohibit us from freeing ourselves from grief.

Claire Bidwell Smith, LCPC, also says this about grief: “The bottom line is that our culture needs to do a better job of embracing death and supporting the grief process. If we can continue to grow the conversation about grief and bring awareness to the experience of dying we will all able to support each other and create more healing grief experiences.”

Additionally, releasing ourselves from grief can really be tough since the person is no longer present. However, there’s a recent technique from an ancient concept that can help us with the grieving process, and it is called forgiveness.


The first technique is we need to know what type of emotion we are feeling and think if we need to keep it that way, and for how long we need to endure it.


Another technique is to focus on the positive things which help lessen the grief we are feeling. Lastly is to have someone to talk to about things we regret to say or left unsaid for a while.

Roya Rad, PsyD, advises, “Replace the negative feelings with positive ones: Cognitive modification is a great tool to be used here. Using statements that focus on looking at the loss as something temporary. For example, “that was a rough period of my life but I will move forward.”

The following is a form of meditation that can reduce the feeling of grief.


Meditation For Grieving

If you ever felt grief due to the passing of a loved one, allow a few minutes to sit still and read on the following steps for meditation.


  • Look for a place where you will not be distracted or bothered for the next 15 to 20 minutes. Sit on a pillow or a blanket to feel at ease.


  • Start deep breaths at a slow pace. Focus on your emotion, just feeling it and not analyzing it.


  • Begin to recognize your feelings in a kind and caring way. Try to think about the face of your loved one or visualize them sitting in front of you.


  • Then think about the unsaid things you want to say and believe that you are speaking with them. Say what is in your heart, focus on the emotions and think of what will they most likely tell you. Say that you forgive them and let them say the same for you.


  • Then bring your focus to the happiest memories you have with them. Try to relive the happy times and deep relations you have with each other allowing grief to become a positive feeling.


  • Once done, breathe deep and slowly again. After a few minutes of silence, you may end your meditation.


There’s no immediate solution to remove the pain from grieving. It is a journey that can be short or long. One thing to keep in mind is that we need to go through it rather than suppress it and pretend that everything is fine. Suppressing your grief can bring about physiological symptoms sooner or later. Facing your pain and being more honest with yourself will help you recover better during the grieving process.



The Whats And How Tos Of Biblical Meditation


Meditation – most people would associate it with relaxation, allowing the mind to rest, freeing ourselves from our worrisome thoughts, being mindful about the NOW and not on either what’s already PAST or what’s still COMING. Well, it’s even associated with yoga! It’s because of these meanings that Christians shun away from meditation. They say it’s an unbiblical practice.

But how very wrong that way of thinking is! The Bible encourages believers to meditate. The Bible contains 20 verses that have the words meditation and meditate. So, if you’re a Christian wanting to do meditation but just isn’t sure how’s it done fitting with your conviction, below are the what and the how-tos regarding Biblical reflection.


Do Mindful Meditation



Overwhelmed with stress lately? Felt like your heart’s taken a roller coaster ride with surging positive and negative emotions? Or have you experienced something traumatic or painful recently like divorce, the death of a loved one or job loss? If these are the cases then, you might want to set yourself free with mindful meditation – a practice that allows you to focus on your NOW.


How to Begin Meditating



“Meditation provides the path inward to separate from external noise and activity; being rather than doing. Initially, we may become aware of the constant mind chatter which can be distracting if not discouraging. But with practice and patience, the space within quiets and the awareness begins to find its way back to that quiet when it becomes distracted by the bubbling mind chatter.” – Leslie Ellen Ray, LMFT. 

It can be difficult to figure out how to begin your meditating journey when you first take interest in meditation. There are a variety of different meditation methods and there are several personal choices that you need to take into consideration before you begin practicing meditation. However, there are some universal things that pertain to everyone who meditates. You can begin getting tips from institutions such as Fire Star Yoga. If you are new to meditation, take a look at the guidelines below to help you begin.


Different Types of Meditation 


“In Eastern thought or in the course of therapy, meditation is the process of focusing inward on yourself to quiet the body and the mind. In psychology we call an over-active mind, a mind that has repetitive racing thoughts; in Eastern thought, it is called a monkey brain. There are many forms of meditation to slow down the racing monkey mind.” – Albina Tamalonis, PsyD. 

When you think about the word meditation, what comes to your mind? Your brain most likely conjured up an image of a man in an orange robe chanting the word “Om”. While this may be the typical way that we perceive meditation to be, the truth is is that there is much more to it. There are a variety of different practices that one could pursue based on what they’re looking for to achieve by meditating. For those of you who are seeking certain benefits from meditation, here is a list of several popular types of meditation methods.


How Meditation Works On Pain And Stress Relief




“Close your eyes and focus on your breathing. Be aware of yourself from within. Stay in the present. Don’t drift in the past or in the future. Bring your attention to now.”\

Those are only some of the words that people use to lead their meditation classes, in particular, mindfulness meditation. Simple, yet powerful. Thousands have attested to the healing benefits of meditating, be it physical, mental or emotional healing. While the practice of meditation originated from the Buddhists in their quest for inner peace and balance, a large population of North Americans has been utilizing meditation for stress and pain relief. But how do these meditations work? How do mantras heal the mind, body, and soul? Let us discuss the reasons here.